Protein Requirement Calculator

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Daily Protein Requirement

Daily Protein Requirement by GIGAcalculator.com

Protein Rich Foods

Food Items, 100 g	Protein, g
Beef, cured, breakfast strips, cooked	31.3
Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, select, raw	23.13
Beef, grass-fed, strip steaks, lean only, raw	23.07
Oat bran, raw	17.3
Wheat bran, crude	15.55
Wild rice, raw	14.73
Quinoa, uncooked	14.12
Rice bran, crude	13.35
Sorghum	11.3
Millet, raw	11.02
Millet flour	10.75
Barley malt flour	10.28
Corn, yellow	9.42
Rice, brown, long-grain, raw	7.94
Sorghum flour	7.87
Rice, brown, medium-grain, raw	7.5
Wheat, sprouted	7.49
Rice flour, brown	7.23
Rice, white, short-grain, raw	6.5
Rice flour, white	5.95
Cheese, swiss	26.93
Milk, dry, whole, with added vitamin D	26.32
Milk, dry, whole, without added vitamin D	26.32
Cheese, cheddar	24.9
Egg, yolk, raw, fresh	15.86
Egg, whole, raw, fresh	12.56
Egg, white, raw, fresh	10.9
Milk, sheep, fluid	5.98
Cheese, cream	5.93
Milk, indian buffalo, fluid	3.75
Fish, tuna, fresh, yellowfin, raw	24.4
Fish, salmon, sockeye, untreated, raw	22.56
Fish, roe, mixed species, raw	22.32
Crustaceans, crab, queen, raw	18.5
Fish, cod, Pacific, raw	15.27
Goat, raw	20.6
Veal, ground, raw	19.35
Lamb, ground, raw	16.56
Lamb, variety meats and by-products, brain, raw	10.4
Soy protein isolate	80.69
Soybeans, mature seeds, raw	36.49
Winged beans, mature seeds, raw	29.65
Lentils, raw	25.8
Peanuts, all types, raw	25.8
Mungo beans, mature seeds, raw	25.21
Lentils, pink, raw	24.95
Beans, kidney, all types, mature seeds, raw	23.58
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw	23.52
Beans, white, mature seeds, raw	23.36
Beans, black, mature seeds, raw	21.6
Beans, pinto, mature seeds, raw	21.42
Ground Turkey, fat free, raw	23.57
Pheasant, raw, meat only	23.57
Emu, ground, raw	22.77
Turkey, whole, meat only, raw	22.64
Chicken, ground, raw	17.44
Duck, wild, meat and skin, raw	17.42
Chicken, liver, all classes, raw	16.92
Goose, liver, raw	16.37
Chicken, heart, all classes, raw	15.55
Chicken, skin (drumsticks and thighs), raw	9.58

Important Protein Facts

❖	Approximately 18-20% of the body weight is due to proteins.
❖	The lifespan of proteins is only two days or less.
❖	Hair and nail are made up of a protein called keratin and these have sulphur bonds. More curly the hair the more sulphur links they have.
❖	Protein provides about 10 to 35 percent of calories needed everyday.
❖	High protein intake in people with kidney disease may cause difficulty in eliminating all the waste products of protein metabolism.
❖	High-protein diet may have high fat content that increase your cholesterol level leading to heart disease, stroke and cancer.
❖	High-protein diet sometimes may replace carbohydrate intake leading to nutritional deficiencies and cause health problems like constipation.
❖	Plant proteins lack some of the essential amino acids but they may be healthier than animal based protein as they contain less fat, no cholesterol and plenty of dietary fibre.